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Tofu Salad Recipe

Looking for an easy Tofu Salad recipe? Learn how to make Tofu Salad using healthy ingredients.


Submitted by karenqtx

Makes 12 servings



Excellent for sandwiches!! Make 12 1/2 cup servings. Serve on your favorite sandwich bread. [Adapted from Moosewood Restaurant New Classics]

Recipe Ingredients for Tofu Salad

1 lb extra firm tofu
1 tbsp extra virgin olive oil
1 1/2 tbsp lime juice
1 tbsp soy sauce
1/3 cup light mayonnaise
3 tbsp light miso
3 tbsp tahini
2 tbsp dijon mustard
1 tsp dried basil or 1 Tbsp fresh
1/2 cup green onions, diced
1 cup carrots, peeled & grated
1/2 red bell pepper, diced
1/2 cup walnuts, finely chopped
1 granny smith apple, peeled & diced

Recipe Directions for Tofu Salad

  1. Heat oil over med heat.

  2. Squeeze excess water from tofu & crumble into pan.

  3. Increase heat to med high and cook for 6 minutes, stirrig regularly.

  4. Add soy sauce & lime juice; cook for 1 minute more.

  5. Remove from heat & let cool at least 10 minutes.

  6. While tofu cools, assemble other ingredients.

  7. Whisk mayo, tahini, miso, mustard, & basil in large mixing bowl.

  8. Add remaining ingredients.

  9. Let stand for another 15 minutes before serving.

Categories

Main Dish, Vegetarian

Nutrition Facts
Serving Size 94.3g
Amount Per Serving
Calories
143
Calories from Fat
94
% Daily Value*
Total Fat
10.4g
16%
Saturated Fat
1.2g
6%
Trans Fat
0.0g
Cholesterol
2mg
1%
Sodium
322mg
13%
Potassium
189mg
5%
Total Carbohydrates
8.7g
3%
Dietary Fiber
1.9g
8%
Sugars
2.9g
Protein
5.9g
Vitamin A 27% Vitamin C 20%
Calcium 9% Iron 7%
* Based on a 2000 calorie diet

Nutritional details are an estimate and should only be used as a guide for approximation.
Legend

Fat
Protein
Carbs
Alcohol
Other

Calorie Breakdown
Nutrition Breakdown
Daily Values
Daily Values

Health Information

Nutrition Grade
96% confidence
B
  Good points
  • Very low in cholesterol
  • High in manganese
  • High in vitamin A
  • High in vitamin C
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